20151028

Choose one:
Run
Row
Bike
Swim

:30 on, 4:00 off
Repeat until pace/form deteriorate

Rest 6 to 8 hours

3-Position Clean (floor, knee, mid-thigh) - 65%x2; 70%x3
Clean Deadlift - 100%/7x2; 100%/5x3
Front Squat - 60%/8; 65%/6; 70%/5; 75%/3; 70%/5
Bench - 75%/5; 80%/5; 85%/5